Keto Sweetener: Erythritol's Benefits And Uses

Erythritol is a sugar alcohol that is popular on the keto diet. It is a low-calorie, very-low-carb sweetener that is two-thirds as sweet as sugar. Erythritol is well-tolerated with few side effects and has close to zero net carbs. It also has some potential health benefits, such as preventing cavities and acting as an antioxidant. It is excreted from the body relatively unchanged, making it a very-low-calorie option. Additionally, erythritol does not spike blood glucose or insulin levels, making it a suitable option for people with diabetes or those seeking to lose weight.

Erythritol is keto-friendly as it doesn't spike blood sugar or insulin levels

Erythritol is a keto-friendly sweetener as it doesn't cause a spike in blood sugar or insulin levels.

Erythritol is a sugar alcohol, or polyol, that is about two-thirds as sweet as sugar. It is a low-calorie, very-low-carb sweetener that is well-tolerated and has few side effects. It has close to zero net carbs and some potential health benefits.

A 1994 Japanese study found that erythritol did not affect glucose, insulin, cholesterol, triglycerides, or electrolytes. This means that erythritol is keto-friendly as it doesn't cause a spike in blood sugar or insulin levels.

The glycemic index (GI) of erythritol is effectively zero, which is another reason it is an appropriate choice for low-carb keto treats. Erythritol is also a good choice for keto as it doesn't cause the digestive issues associated with other types of sugar alcohols.

It has a negligible amount of calories and carbs

Erythritol is a sugar alcohol that is often made by fermenting the glucose found in cornstarch. It has 70% of the sweetness of sugar but only about 5% of the calories. In fact, erythritol has a negligible amount of calories and carbs.

According to the United States FDA labelling requirements, erythritol has about 0.2 calories per gram, which translates to 20 calories per 100 grams. However, other countries label it as having zero calories. This is because the body cannot fully break down and absorb carbs from sugar alcohols like erythritol. As a result, erythritol has a much smaller impact on blood sugar levels than regular sugar.

The glycemic index (GI) is a measure of how fast your body can produce glucose from a carb source. Erythritol's GI is effectively zero, which means it is an appropriate choice for low-carb keto treats.

Erythritol is also a good keto-friendly option because it is generally well-tolerated and has few side effects. It doesn't cause the digestive issues associated with other types of sugar alcohols, although some people may experience bloating, gas, or diarrhoea if they consume too much.

In summary, erythritol is a great choice for those following a keto diet because it has a negligible amount of calories and carbs, a minimal impact on blood sugar levels, and is generally well-tolerated with few side effects.

Erythritol is generally well-tolerated and has few side effects

Erythritol is well-tolerated because it is relatively inert in the gut. Unlike most sweeteners, it is not broken down or metabolised into other sugars or sugar alcohols. It is absorbed into the bloodstream and excreted in the urine without being used by the body. This means it can help to reduce hunger by slowing gastric emptying and reducing the glycemic index of other carbs.

Erythritol is also well-tolerated because it is less likely than other sugar alcohols to cause gastrointestinal side effects such as bloating, gas, or digestive discomfort. This is because it is not metabolised in the gut. However, gastrointestinal side effects may occur if erythritol is mixed with fructose.

Overall, erythritol is very safe. However, there are a few rare exceptions. There is a documented case of a child experiencing a life-threatening allergic reaction after consuming erythritol. Another person had a milder inflammatory reaction involving hives. While uncomfortable, hives are not life-threatening.

While erythritol is probably safe for pregnant women, there is not enough research to be certain.

It can help prevent cavities and may have other health benefits

Erythritol is a sugar alcohol that occurs naturally in small quantities in some fruits and fermented foods. It is a low-calorie, very-low-carb sweetener that is two-thirds as sweet as sugar. It is one of the most popular keto-friendly sweeteners because it does not contribute to cavities or tooth decay.

Oral Health and Cavity Prevention

Erythritol has an excellent track record for cavity prevention and is often used in gums and sugar-free candies. It suppresses biofilm formation, a colony of bacteria that can form on teeth and gums. Over time, biofilms can lead to gingivitis and an unhealthy oral microbiome, but erythritol can help maintain a healthy oral ecosystem. Research shows that it is more effective than other sugar alcohols like sorbitol and xylitol in reducing plaque weight, decreasing the population of harmful bacteria, and diminishing cavities.

Other Health Benefits

In addition to its cavity-fighting properties, erythritol may offer other health benefits. It has been shown to act as an antioxidant, scavenging free radicals and inhibiting the destruction of red blood cells without interfering with cellular signaling. Additionally, it may help reduce blood sugar levels and improve insulin resistance in people with type 2 diabetes. Erythritol can also help to hydrate the colon, protect intestinal tissue, and purify the colon from pathological organisms. It slows gastric emptying, which helps to reduce the glycemic index of other carbs and keeps blood sugar levels lower. This can lead to reduced cravings and a decreased appetite.

Erythritol is a good substitute for sugar in recipes

However, it is important to note that erythritol has a cooling effect on the tongue, which may be unpleasant in large doses. As a result, it may not be suitable for use in recipes for baked goods. Additionally, erythritol should be the only ingredient in the product, and fillers like dextrose or maltodextrin, which can raise blood sugar levels, should be avoided.

Frequently asked questions